WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
1/2 length of ostrich walk
low gate mobility across the floor
The Flux Way and Performance
A. Every 3 minutes x 5 sets
Snatch x 2 reps
Hip Raises x 12 reps
For snatch weight, go heavier than your last cycle.
B. Thrusters x 12 AFAP 95/135 lbs
KB Swings x 20 35/55 lbs
Kipping chin ups or pull ups x 12 reps AFAP
AFAP
Every 3 minutes x 4 sets
Competition
A. strict Press x 5 reps x 3 sets; rest 2 minutes
B. For Time:
thrusters x 12 110/165 lbs
burpees over the barbell x 12
squat clean thrustrers x 12
burpees over the barbell x 12
ground to overhead x 12
burpees over the barbell x 12
From Invictus
Monday, November 30, 2015
Thursday, December 3, 2015
WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
1/2 length of ostrich walk
low gate mobility across the floor
It's Podkatchka Thursday again folks!
A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4. cat hang leg press x 12 reps or wall climbers x 20 reps
A5.Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 3 lengths
A7. Renegade Rows x 8 reps
Rest 60 sec after each station
Rest 5 minutes after each cycle
3-4 sets
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
1/2 length of ostrich walk
low gate mobility across the floor
It's Podkatchka Thursday again folks!
A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4. cat hang leg press x 12 reps or wall climbers x 20 reps
A5.Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 3 lengths
A7. Renegade Rows x 8 reps
Rest 60 sec after each station
Rest 5 minutes after each cycle
3-4 sets
Wednesday, December 2, 2015
WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
1/2 length of ostrich walk
low gate mobility across the floor
The Flux Way
A. Find a 5RM back squat in 15 minutes. If you are new to the back squat please do 3 sets of 5 at 5-7 reps @ 32x2.
B. Every 2 minutes:
TGU x 5/side x 4 sets.
C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
Lache to twist x 4 reps
Quad jump to target x 4 reps
5 sets
NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.
If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds.
PERFORMANCE
A. Find a 5RM back squat in 15 minutes. If you are new to the back squat please do 3 sets of 5 at 5-7 reps @ 32x2.
B. Every 2 minutes:
TGU x 5/side x 4 sets
C. For Time:
Push Press or jerk x 12 85/125 lbs
Kipping Toes to Bar x 15
Box Jumps x 20
Push Press or jerk x 8
Kipping toes to Bar x 10
Box Jumps x 15
Push Press or jerk x 4
kipping toes to bar x 5
Box Jumps x 10
Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015
B. Every 3 minutes x 5 sets:
kipping hspu x 15
front squats x 10-12 @ 00x0 No Rack is required as this will be about 60-70% of your max front squat. The tempo is very important so don't stray.
C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
1/2 length of ostrich walk
low gate mobility across the floor
The Flux Way
A. Find a 5RM back squat in 15 minutes. If you are new to the back squat please do 3 sets of 5 at 5-7 reps @ 32x2.
B. Every 2 minutes:
TGU x 5/side x 4 sets.
C. Chest to wall handstand for 30- 60 sec (lock in your bodyline).
Lache to twist x 4 reps
Quad jump to target x 4 reps
5 sets
NOTE: if you are working on freestanding handstands, and you did a 60 sec hold, please move in your second set to heel pulls, then toe pulls in your next set, followed by 2 sets of 5 kick ups, aiming to kick up into a handstand. If successful, aim to hold for 5 sec.
If you held for 30 sec, please do 3 sets of chest to wall. Then do 5 kick up attempts, aiming for 5 sec holds.
PERFORMANCE
A. Find a 5RM back squat in 15 minutes. If you are new to the back squat please do 3 sets of 5 at 5-7 reps @ 32x2.
B. Every 2 minutes:
TGU x 5/side x 4 sets
C. For Time:
Push Press or jerk x 12 85/125 lbs
Kipping Toes to Bar x 15
Box Jumps x 20
Push Press or jerk x 8
Kipping toes to Bar x 10
Box Jumps x 15
Push Press or jerk x 4
kipping toes to bar x 5
Box Jumps x 10
Competition
A. Cleans 3 x 3, 2 x 2 1 x1 See Nov 13, 2015
B. Every 3 minutes x 5 sets:
kipping hspu x 15
front squats x 10-12 @ 00x0 No Rack is required as this will be about 60-70% of your max front squat. The tempo is very important so don't stray.
C1. cuban rotations x 5 x 5 @ 3131
C2. banded knee deadlifts x 5 reps at about 50% of your max.
3 sets
Tuesday, December 1, 2015
WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
1/2 length of ostrich walk
low gate mobility across the floor
THE FLUX WAY
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps
NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs
B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.
Rest 100 sec.
5 sets
C. Every 90 sec:
One arm burpee lizard push ups x 10
5 sets
PERFORMANCE
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps
NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs
B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.
Rest 100 sec.
5 sets
C. Every 90 sec:
One arm burpee lizard push ups x 10
5 sets
Competition
A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.
B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.
C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min
D. 500 meter row
rest 4 min
4 sets
This is full effort on each set.
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
1/2 length of ostrich walk
low gate mobility across the floor
THE FLUX WAY
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps
NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs
B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.
Rest 100 sec.
5 sets
C. Every 90 sec:
One arm burpee lizard push ups x 10
5 sets
PERFORMANCE
A. Every 3 minutes x 5 sets:
cleans x 3 reps
wall walks x 3 reps
NOTE: for the clean weight. This is not touch and go and you will not have the immediacy of the last cycle where you were doing your cleans every 30 sec. You should be using a heavier weight than last cycle for the cleans. For instance, if you were around 95 lbs last cycle, you should be at around 105-115 lbs
B. Skin the Cat
NOTE: If you recently achieved your first skin the cat, I want you to do 2-3 reps/set.
If you are still working on the skin the cat, please do a cluster set just like last time: 1.1.1 with 5 pull throughs each cluster set.
If you want to make it more challenging you need to push for greater range of motion. You can also raise the rings and start thinking about keeping the arms straight as you pull into the position.
Rest 100 sec.
5 sets
C. Every 90 sec:
One arm burpee lizard push ups x 10
5 sets
Competition
A. OHS x 3 reps x 4 sets; rest 90 sec. Go up in weight with each set but avoid failure. From the rack.
B. Snatch Balance x 3 reps x 3 sets; rest 90 sec.
C. 2 snatch high pulls plus 1 snatch x 5 sets: go up in weight with each set. Avoid Failure and keep at a weight that will reinforce the proper bar position; rest 2 min
D. 500 meter row
rest 4 min
4 sets
This is full effort on each set.
Sunday, November 29, 2015
Monday, November 30, 2015
WARM UP
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
Amir's trunk circles with 1 and a 1/2 rotations
1/2 length of ostrich walk
low gate mobility across the floor
Time will be tight today as we move into a new cycle. Come prepared so you have more time to train.
THE FLUX WAY
A. Take 15 minutes to find a 5 rep max front squat.
Coaches, obviously use your discretion for who should be doing this.
B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups
Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.
NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.
NOTE: no tempo, but as always show control.
NOTE: Game it! Avoid FAILS.
C. Behind the Neck Military Press @ 30x1 x 6-8 reps
Speed vault to speed vault x 6 reps alternate sides
Rest 30 sec.
3 sets
For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.
D. 3 Rounds for Time:
10 stationary front racked barbell lunges 85/125 lbs
25 KB Swings 35/55 lbs
Performance
A. Find a 5RM front squat in 15 minutes.
B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups
Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.
NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.
NOTE: no tempo, but as always show control.
NOTE: Game it! Avoid FAILS.
C. 3 Rounds for Time:
10 stationary front racked barbell lunges 85/125 lbs
25 KB Swings 35/55 lbs
COMPETITION
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90%
Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.
B.
AMRAP kipping muscle ups x 15 sec
Rest 15 sec.
AMRAP kipping toes to bar x 15 sec
Rest 15 sec.
AMRAP alternating pistols x 15 sec
Rest 15 sec.
AMRAP kipping muscle ups x 30 sec
Rest 30 sec
AMRAP kipping Toes to Bar x 30 sec
Rest 30 sec
AMRAP alternating pistols x 30 sec
Rest 30 sec
AMRAP kipping muscle ups x 45 sec.
Rest 45 sec
AMRAP kipping toes to bar x 45 sec
Rest 45 sec.
AMRAP alternating pistols x 45 sec
3 minutes of skipping - Freestyle!
Fighting Monkey Arm Circles for 3 minutes.
brachiation x 2 progressions
resting squat with a couple progressions
Amir's trunk circles with 1 and a 1/2 rotations
1/2 length of ostrich walk
low gate mobility across the floor
Time will be tight today as we move into a new cycle. Come prepared so you have more time to train.
THE FLUX WAY
A. Take 15 minutes to find a 5 rep max front squat.
Coaches, obviously use your discretion for who should be doing this.
B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups
Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.
NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.
NOTE: no tempo, but as always show control.
NOTE: Game it! Avoid FAILS.
C. Behind the Neck Military Press @ 30x1 x 6-8 reps
Speed vault to speed vault x 6 reps alternate sides
Rest 30 sec.
3 sets
For the vaults, your goal is to take as few steps as possible between vaults. If you are not ready for the speed vault, do the step vault.
D. 3 Rounds for Time:
10 stationary front racked barbell lunges 85/125 lbs
25 KB Swings 35/55 lbs
Performance
A. Find a 5RM front squat in 15 minutes.
B. AMRAP in 18 minutes:
1-2 Pull ups/ false grip ring chin ups/ chin ups/banded chin ups/ring rows
1-2 Russian Dips/ring dips/bar dips/push ups
Advanced will do AMRAP strict muscle ups. Some of you will be at 1/4 and some with a spot. If you have a spot, you must do a minimum of 2 reps.
NOTE: some of you will have a different rep sequence. Make sure you write down your prescription for next time.
NOTE: no tempo, but as always show control.
NOTE: Game it! Avoid FAILS.
C. 3 Rounds for Time:
10 stationary front racked barbell lunges 85/125 lbs
25 KB Swings 35/55 lbs
COMPETITION
A. Back Squats - 5 @ 50%, 3 @70%, 1 @ 90%
Then 5, 4, 3, 2, 1. Go up in weight with each set. Avoid Fails.
B.
AMRAP kipping muscle ups x 15 sec
Rest 15 sec.
AMRAP kipping toes to bar x 15 sec
Rest 15 sec.
AMRAP alternating pistols x 15 sec
Rest 15 sec.
AMRAP kipping muscle ups x 30 sec
Rest 30 sec
AMRAP kipping Toes to Bar x 30 sec
Rest 30 sec
AMRAP alternating pistols x 30 sec
Rest 30 sec
AMRAP kipping muscle ups x 45 sec.
Rest 45 sec
AMRAP kipping toes to bar x 45 sec
Rest 45 sec.
AMRAP alternating pistols x 45 sec
Thursday, November 26, 2015
Saturday, November 28, 2015
The Flux Way
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps
Rest as little as possible but as much as necessary.
Performance
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps
Competition
A. Snatch Balance x 3 sets of 5. Go up in weight with each set.
B. Back Squat - daily max plus doubles plus one set of triples.
C. 5 Rounds for Time:
snatch x 15 75/105 lbs
kipping hspu x 10
C. Cuban rotations 5 x 5 @ 3131
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps
Rest as little as possible but as much as necessary.
Performance
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
hanging leg raises on stahl bars x 5 @ 31x1 or strict skin the cat x 2-5 reps
Competition
A. Snatch Balance x 3 sets of 5. Go up in weight with each set.
B. Back Squat - daily max plus doubles plus one set of triples.
C. 5 Rounds for Time:
snatch x 15 75/105 lbs
kipping hspu x 10
C. Cuban rotations 5 x 5 @ 3131
Friday, November 27, 2015
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cossack insertion x 1 length x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
NOTE: please do B1 and B2 in Annex
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
Competition
A. Daily Max snatch - no doubles
B. Daily max clean and jerk - no doubles
C1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
C2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. Push Press/jerk with kettlebells or dumbbells x 12 35/55 lbs
Deadlift x 12 155/225 lbs
Zero Seconds Rest
AMRAP burpees in 30 sec.
rest 3 min
4 sets
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cossack insertion x 1 length x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
NOTE: please do B1 and B2 in Annex
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
Competition
A. Daily Max snatch - no doubles
B. Daily max clean and jerk - no doubles
C1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
C2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. Push Press/jerk with kettlebells or dumbbells x 12 35/55 lbs
Deadlift x 12 155/225 lbs
Zero Seconds Rest
AMRAP burpees in 30 sec.
rest 3 min
4 sets
Wednesday, November 25, 2015
Thursday, November 26, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
PODKATCHKA!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
PODKATCHKA!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
Some changes at Flux - Announcements
Dear Flux Members,
Renovations and Massage:
As you may have noticed, there has been a bit of action in the main gym. By removing the room that was in the corner, we have opened the space up to add more to the Flux indoor playground! For those of you wondering what's happened to our resident massage therapist, don't fear! The wonderful Jenna Stevenson will be glad to take you just down the street at Cathedral Sports Massage.
Flux Coaching Team Announcements:
Darci and I are excited to announce that Gemma Nance is beginning our Flux Coaching Mentorship Program. This means that Gemma will be shadowing our coaches and beginning the process to be part of the Flux Coaching Team over the next few months. Welcome Gemma!
And finally, Luke has made the decision to step down from his role as one of our principal coaches at Flux to pursue a different line of education. His last day of coaching will be Sunday, November 29th.
Darci and I, along with the rest of the Flux Coaching Team wish Luke well in his new education pursuits as he starts university in January.
What this means for our members is that you will see our fearless leader and visionary, Principal Darci back on the coaching floor more often, along with the rest of our awesome Flux teaching team!
All the best,
Charity (and Darci)
Renovations and Massage:
As you may have noticed, there has been a bit of action in the main gym. By removing the room that was in the corner, we have opened the space up to add more to the Flux indoor playground! For those of you wondering what's happened to our resident massage therapist, don't fear! The wonderful Jenna Stevenson will be glad to take you just down the street at Cathedral Sports Massage.
Flux Coaching Team Announcements:
Darci and I are excited to announce that Gemma Nance is beginning our Flux Coaching Mentorship Program. This means that Gemma will be shadowing our coaches and beginning the process to be part of the Flux Coaching Team over the next few months. Welcome Gemma!
And finally, Luke has made the decision to step down from his role as one of our principal coaches at Flux to pursue a different line of education. His last day of coaching will be Sunday, November 29th.
Darci and I, along with the rest of the Flux Coaching Team wish Luke well in his new education pursuits as he starts university in January.
What this means for our members is that you will see our fearless leader and visionary, Principal Darci back on the coaching floor more often, along with the rest of our awesome Flux teaching team!
All the best,
Charity (and Darci)
Wednesday, November 25, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 4 Rounds for Time:
Kipping Toes to Bar x 10
Double Unders x 20
OH plate lunges 10/20 kgs x 12
Performance
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 4 Rounds for Time:
Kipping Toes to Bar x 10
Double Unders x 20
OH plate stationary lunges 10/20 kgs x 12
Competition
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls
Min 3: strict toes to bar x 5-7 reps @ 3111
5 sets
B. snatch high pulls x 5 sets of 3 All sets at 15 kg over max snatch
C. AMRAP in 8 minutes:
8 deadlifts 155/225 lbs
8 box jumps 24/30"
Rest exactly 2 minutes.
D. 3 Rounds for Time:
Ring push ups x 10/15
Hang Power Snatch x 15 65/95 lbs
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 4 Rounds for Time:
Kipping Toes to Bar x 10
Double Unders x 20
OH plate lunges 10/20 kgs x 12
Performance
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 4 Rounds for Time:
Kipping Toes to Bar x 10
Double Unders x 20
OH plate stationary lunges 10/20 kgs x 12
Competition
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls
Min 3: strict toes to bar x 5-7 reps @ 3111
5 sets
B. snatch high pulls x 5 sets of 3 All sets at 15 kg over max snatch
C. AMRAP in 8 minutes:
8 deadlifts 155/225 lbs
8 box jumps 24/30"
Rest exactly 2 minutes.
D. 3 Rounds for Time:
Ring push ups x 10/15
Hang Power Snatch x 15 65/95 lbs
Monday, November 23, 2015
Tuesday, November 24, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
The Flux Way
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?
B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 3 sets
Partner 2. Banda (A defensive movement). x 20 reps x 3 sets.
NOTE: Part B should be 7 minutes.
Little to no rest between sets. Change roles.
C1. Bridge x 3 reps x 4 sets
C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
No rest.
D. Stationary squat one arm lizards x 10 reps as quickly as possible BUT do not get sloppy.
Rest 30 sec.
7 thrusters AFAP Something you can do unbroken but heavier than what you do Fran at.
Rest 30 sec.
3 sets
These are not easy and the majority of you will have to use two hands for the push up. This will satisfy your cardio craving.
Performance
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
B. AMRAP in 7 minutes:
3 thrusters 65/95 lbs
3 kipping chest to bar pull ups or chin ups
6 thrusters
6 kipping chest to bar pull ups or chin ups
9 thrusters
9 pull ups
12 thrusters
12 pull ups
and so on...
Competition - this is the last week for strict pushing and pulling
A1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
A2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
B. Back Squat - Daily max plus doubles.
C. See Nov 2, 2015
12 Back squats @ 70-80% of your max
zero seconds rest
airdyne for 20 calories
burpees x 12
rest 4 min
4 sets
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
The Flux Way
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?
B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 3 sets
Partner 2. Banda (A defensive movement). x 20 reps x 3 sets.
NOTE: Part B should be 7 minutes.
Little to no rest between sets. Change roles.
C1. Bridge x 3 reps x 4 sets
C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
No rest.
D. Stationary squat one arm lizards x 10 reps as quickly as possible BUT do not get sloppy.
Rest 30 sec.
7 thrusters AFAP Something you can do unbroken but heavier than what you do Fran at.
Rest 30 sec.
3 sets
These are not easy and the majority of you will have to use two hands for the push up. This will satisfy your cardio craving.
Performance
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
B. AMRAP in 7 minutes:
3 thrusters 65/95 lbs
3 kipping chest to bar pull ups or chin ups
6 thrusters
6 kipping chest to bar pull ups or chin ups
9 thrusters
9 pull ups
12 thrusters
12 pull ups
and so on...
Competition - this is the last week for strict pushing and pulling
A1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
A2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
B. Back Squat - Daily max plus doubles.
C. See Nov 2, 2015
12 Back squats @ 70-80% of your max
zero seconds rest
airdyne for 20 calories
burpees x 12
rest 4 min
4 sets
Sunday, November 22, 2015
Monday, November 23, 2015
This is the last week before we move onto a new cycle.
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
D. 3 Rounds for Time:
Kipping toes to bar x 25
burpees x 20
Row 300 meters
Competition
A. Snatch - daily max plus doubles
B. Clean and jerk - daily max plus doubles
C . Front Squats - daily max plus doubles plus 1 set of triples.
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
D. 3 Rounds for Time:
Kipping toes to bar x 25
burpees x 20
Row 300 meters
Competition
A. Snatch - daily max plus doubles
B. Clean and jerk - daily max plus doubles
C . Front Squats - daily max plus doubles plus 1 set of triples.
Sunday, November 15, 2015
Saturday, November 21, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
Competition
A. Snatch Balance x 3 sets of 5. Go up in weight with each set.
B. Back Squat - daily max plus doubles plus one set of triples.
C. 5 Rounds for Time:
snatch x 15 75/105 lbs
kipping hspu x 10
C. Cuban rotations 5 x 5 @ 3131
Performance
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
Competition
A. Snatch Balance x 3 sets of 5. Go up in weight with each set.
B. Back Squat - daily max plus doubles plus one set of triples.
C. 5 Rounds for Time:
snatch x 15 75/105 lbs
kipping hspu x 10
C. Cuban rotations 5 x 5 @ 3131
Performance
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
Friday, November 20, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cossack insertion x 1 length x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
NOTE: please do B1 and B2 in Annex
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
Competition
A. Back Squats - Super Max Day plus doubles
B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
C. Clean and Jerk
Every 2 minutes for 20 minutes. Go up in weight with each set. First set around 55%, then 65% and 5 percent increases after that.
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. 3 Rounds for Time
Kipping Toes to Bar x 25
Wall Balls x 25
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cossack insertion x 1 length x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
NOTE: please do B1 and B2 in Annex
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
Competition
A. Back Squats - Super Max Day plus doubles
B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
C. Clean and Jerk
Every 2 minutes for 20 minutes. Go up in weight with each set. First set around 55%, then 65% and 5 percent increases after that.
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. 3 Rounds for Time
Kipping Toes to Bar x 25
Wall Balls x 25
Thursday, November 19, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
Performance and The Flux Way
A. Brachiation
PODKATCHKA!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
Performance and The Flux Way
A. Brachiation
PODKATCHKA!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
Wednesday, November 18, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Throw the sandbags over the low pull up bar x 10 reps 35/50 lbs.
Do this as quickly as possible.
Rest 2 min
5 sets
This is just like chucking a small hay bale. Have fun! It is strangely satisfying to do grunt work.
Competition
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: Advanced: unbroken AMRAP kipping muscle up plus 2 ring dips x 5 sets
less advanced should do strict 1/4 or full (development). x 2-5 reps x 5 sets
Rest 60 sec after each minute.
B. clean high pulls x 5 sets of 3 All sets at 15 kg over max clean
C. From Invictus
3 Rounds for Time:
1000 meter row
Bench Press x 15 Recommended is bodyweight for men and 75% of body weight for women.
Performance
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Throw the sandbags over the low pull up bar x 10 reps 35/50 lbs.
Do this as quickly as possible.
Rest 2 min
5 sets
This is just like chucking a small hay bale. Have fun! It is strangely satisfying to do grunt work.
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Throw the sandbags over the low pull up bar x 10 reps 35/50 lbs.
Do this as quickly as possible.
Rest 2 min
5 sets
This is just like chucking a small hay bale. Have fun! It is strangely satisfying to do grunt work.
Competition
A.
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: Advanced: unbroken AMRAP kipping muscle up plus 2 ring dips x 5 sets
less advanced should do strict 1/4 or full (development). x 2-5 reps x 5 sets
Rest 60 sec after each minute.
B. clean high pulls x 5 sets of 3 All sets at 15 kg over max clean
C. From Invictus
3 Rounds for Time:
1000 meter row
Bench Press x 15 Recommended is bodyweight for men and 75% of body weight for women.
Performance
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. Throw the sandbags over the low pull up bar x 10 reps 35/50 lbs.
Do this as quickly as possible.
Rest 2 min
5 sets
This is just like chucking a small hay bale. Have fun! It is strangely satisfying to do grunt work.
Tuesday, November 17, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 3 sets
B2. Reverse knuckle push ups x 10 reps x 3 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?
B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 3 sets
Partner 2. Banda (A defensive movement). x 20 reps x 3 sets.
NOTE: Part B should be 7 minutes.
Little to no rest between sets. Change roles.
C1. Bridge x 3 reps x 4 sets
C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
No rest.
D. Stationary squat one arm lizards x 10 reps as quickly as possible BUT do not get sloppy.
Rest 30 sec.
7 thrusters AFAP Something you can do unbroken but heavier than what you do Fran at.
Rest 30 sec.
3 sets
These are not easy and the majority of you will have to use two hands for the push up. This will satisfy your cardio craving.
Competition
A. First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
5 sets.
B. Back Squats - daily max plus doubles
C. Every 2 minutes for 8 sets, power jerk plus split jerk. Go up in weight with each set. We will repeat this next week.
D. Every 6 minutes for 4 sets:
Run 400 meters
double unders x 80
KB Swings x 40 35/55 lbs
Performance
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
B.
C. Every 6 minutes for 4 sets:
400 meter run
double unders x 80
KB Swings x 40 35/55 lbs
Monday, November 16, 2015
WARM UP
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps x 2 sets
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 2 sets
B2. Reverse knuckle push ups x 10 reps x 2 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets
Competition
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Snatch - This is different from last week. We will take out the hang snatch this week and 2 snatches every 2 minutes x 20 minutes. Suggested numbers - 55%, 65%, and then up 5 % each set. Some of you should begin a little higher than 55%.
D. AMRAP IN 9 MINUTES:
box Jumps x 12 24/30"
deadlifts x 15 155/225 lbs
Kipping Pull ups x 20
Wall balls x 25 14/20"
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
D. AMRAP IN 9 MINUTES:
box Jumps x 12 24/30"
deadlifts x 15 155/225 lbs
Kipping Pull ups x 20
Wall balls x 25 14/20"
5 minutes of head to toe joint prep. I want circles this week. Done correctly, you should be breathing a bit heavier than when you started. head, neck, shoulders, chest, hips, knees, etc). Circles!!!
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps x 2 sets
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
B1. CARS for Hips -5 reps per/direction x 2 sets
B2. Reverse knuckle push ups x 10 reps x 2 sets
NOTE:There is nothing like a new movement to expose immobility. The folks doing the Flux Way have discovered how difficult the martelo kick is. The tricky part is the high internal hip rotation. We could all do with some Functional Range Conditioning so we will be doing some of Dr. Andreo Spina's CARS (controlled articular rotations) for the hips in our warm up. If you are interested in Dr. Spina's philosophy on mobility, check him out on his website.
NOTE:How are the support holds coming along? We are on week 3 so you should be making progress.
Suggested Progressions:
Straight arm iso hold in body line x 30-60sec.
Planche lean x 30-60 sec.
On your knees with neutral grip on rings (push up position) 30-60 sec
On your toes with neutral grip on rings (push up position) x 30-60 sec
On your toes support hold (push up position) x 15-30 sec
Ring Dip Neutral Hold x 15-30 sec
Ring dip support hold x 15-30 sec
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets
Competition
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Snatch - This is different from last week. We will take out the hang snatch this week and 2 snatches every 2 minutes x 20 minutes. Suggested numbers - 55%, 65%, and then up 5 % each set. Some of you should begin a little higher than 55%.
D. AMRAP IN 9 MINUTES:
box Jumps x 12 24/30"
deadlifts x 15 155/225 lbs
Kipping Pull ups x 20
Wall balls x 25 14/20"
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
D. AMRAP IN 9 MINUTES:
box Jumps x 12 24/30"
deadlifts x 15 155/225 lbs
Kipping Pull ups x 20
Wall balls x 25 14/20"
Sunday, November 8, 2015
Saturday, November 14, 2015
Warm up for Everyone 5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
A. Back Squat - daily max plus doubles plus 1 set of triples
B. Snatch Balance
3 x 5 reps
Go up in weight with each set.
C. 3 clean high pulls at 10 kg over your max clean
zero seconds rest
AMRAP kipping hspu in 30 sec
rest 3 min
5 sets
Performance
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
The Flux Way
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
A. Back Squat - daily max plus doubles plus 1 set of triples
B. Snatch Balance
3 x 5 reps
Go up in weight with each set.
C. 3 clean high pulls at 10 kg over your max clean
zero seconds rest
AMRAP kipping hspu in 30 sec
rest 3 min
5 sets
Performance
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
The Flux Way
A. OHS x 5-7 reps x 4 sets
B. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
C. 5 Rounds Not for Time:
Wall walks x 3
shrimp squat x 10 (do all 5 on one side before switching)
Box jumps x 10 20/24"
Friday, November 13, 2015
Warm up for Everyone 5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
A1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
A2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
B. Snatch
3 x 3
2 x 2
1 x 1
C. Clean and Jerk
3 x 3
2 x 2
1 x 1
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. 18-15-12-9-6-3
Kipping pull ups
OHS 35/45 lbs Absolutely no dropping the empty bar.
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cossack insertion x 1 length x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
NOTE: please do B1 and B2 in Annex
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
A1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
A2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
B. Snatch
3 x 3
2 x 2
1 x 1
C. Clean and Jerk
3 x 3
2 x 2
1 x 1
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. 18-15-12-9-6-3
Kipping pull ups
OHS 35/45 lbs Absolutely no dropping the empty bar.
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cossack insertion x 1 length x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
NOTE: please do B1 and B2 in Annex
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
Thursday, November 12, 2015
Warm up for Everyone
5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Performance and The Flux Way
A. Brachiation
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Performance and The Flux Way
A. Brachiation
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
Wednesday, November 11, 2015
Warm up for Everyone 5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: L sit x 15 sec x 5 sets
Rest 30 sec after each minute.
B. Run 800 meters
25 burpees
Rest 6 minutes.
C. Row 1000 meters
25 burpees
Rest 6 minutes
D. Airdyne 40 calories
25 burpees
Performance
A. A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
C. 5 Rounds Not for Time
Sandbag Power cleans (alternating sides) x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 5 Rounds Not for Time
Alternating Sandbag Power cleans x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: L sit x 15 sec x 5 sets
Rest 30 sec after each minute.
B. Run 800 meters
25 burpees
Rest 6 minutes.
C. Row 1000 meters
25 burpees
Rest 6 minutes
D. Airdyne 40 calories
25 burpees
Performance
A. A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
C. 5 Rounds Not for Time
Sandbag Power cleans (alternating sides) x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 5 Rounds Not for Time
Alternating Sandbag Power cleans x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
Tuesday, November 10, 2015
Competition
A. First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
5 sets.
B. Back Squats - daily max plus doubles
C. Every 2 minutes for 8 sets, power jerk plus split jerk. Go up in weight with each set. We will repeat this next week.
D. Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Kipping Pull-Ups
E. When the running clock hits 20:00, perform the following
For time:
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
Performance
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min. This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
B. 5 Rounds for Time:
Kipping Toes to Bar x 12
Wall Balls x 15
Double Unders x 20
Warm up for Everyone
5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?
B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 3 sets
Partner 2. Banda (A defensive movement). x 20 reps x 3 sets
Little to no rest between sets. Change roles.
C1. Bridge x 3 reps x 4 sets
C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
No rest.
D. Jumping Air Squats x 20
3 wall walks
3 Rounds for Time
A. First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
5 sets.
B. Back Squats - daily max plus doubles
C. Every 2 minutes for 8 sets, power jerk plus split jerk. Go up in weight with each set. We will repeat this next week.
D. Three rounds for time of:
500 Meter Row
10 Power Snatches (135/95 lbs)
15 Box Jumps (24″/20″)
20 Kipping Pull-Ups
E. When the running clock hits 20:00, perform the following
For time:
25 Shoulder to Overhead (135/95 lbs)
50 Back Squats (135/95 lbs)
100 Kettlebell Swings (24/16 kg)
200 Double-Unders
Performance
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min. This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
B. 5 Rounds for Time:
Kipping Toes to Bar x 12
Wall Balls x 15
Double Unders x 20
Warm up for Everyone
5min of joint prep (make sure you prep for cossack)
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min.
This is the same as last Tuesday. Can you go a bit heavier? And, one addition, if you are successful, go to 4 reps for an additional 2 minutes, or failure.
NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?
B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 3 sets
Partner 2. Banda (A defensive movement). x 20 reps x 3 sets
Little to no rest between sets. Change roles.
C1. Bridge x 3 reps x 4 sets
C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
No rest.
D. Jumping Air Squats x 20
3 wall walks
3 Rounds for Time
Monday, November 9, 2015
Warm up for Everyone
3 min of joint prep
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
How did the Back Squats go last week? Adjust accordingly. Be honest with yourself.
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets
NOTE 1: Part B should leave you physically spent. If you are not fatigued, you are not doing it correctly.
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B. This little darlin' is courtesy of Invictus.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell
Competition
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Snatch
Hang snatch plus snatch every 2 minutes x 8 sets
On the heavier side. Only 1 miss. If it is too heavy, take some weight off the bar. Try and go heavier this week. For instance, if you did 65, 70, 75kg last week. Start a bit heavier, maybe 70 or 68 kg.
D. This little darlin' is courtesy of Invictus.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell
3 min of joint prep
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
How did the Back Squats go last week? Adjust accordingly. Be honest with yourself.
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec. More advanced please add jellyfish after Cross Step.
B2. Lizard x 60 sec. How low can you go?
Rest 60 sec.
5 sets
NOTE 1: Part B should leave you physically spent. If you are not fatigued, you are not doing it correctly.
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B. This little darlin' is courtesy of Invictus.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell
Competition
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Snatch
Hang snatch plus snatch every 2 minutes x 8 sets
On the heavier side. Only 1 miss. If it is too heavy, take some weight off the bar. Try and go heavier this week. For instance, if you did 65, 70, 75kg last week. Start a bit heavier, maybe 70 or 68 kg.
D. This little darlin' is courtesy of Invictus.
Four rounds for time of:
5 Power Cleans (195/135 lbs)
10 Front-Racked Reverse Lunges (195/135 lbs)
15 Burpees Over the Barbell
Wednesday, November 4, 2015
Saturday, November 7, 2015
3 min of joint prep
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. OHS x 5-7 reps x 4 sets
B. Power clean from blocks 3 x 3
C. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
Performance
A. Kipping Pull ups x 25
Air Squats x 35
Row 500 meters
Rest 3 min
3sets
B. Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
Competition
A. Snatch Balance x 3 sets of 5. Go up in weight with each set.
B. At the top of every minute, do 30 double unders and AMRAP kipping hspu until you hit 70 kipping hspu.
C. Cuban rotations 5 x 5 @ 3131
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. OHS x 5-7 reps x 4 sets
B. Power clean from blocks 3 x 3
C. See Wed, October 28, 2015
Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
Performance
A. Kipping Pull ups x 25
Air Squats x 35
Row 500 meters
Rest 3 min
3sets
B. Every 30 sec for 4 minutes: do 3 thrusters 95/135 lbs. Then do 5 reps every 30 sec for 2 more minutes or until failure.
Competition
A. Snatch Balance x 3 sets of 5. Go up in weight with each set.
B. At the top of every minute, do 30 double unders and AMRAP kipping hspu until you hit 70 kipping hspu.
C. Cuban rotations 5 x 5 @ 3131
Friday, November 6, 2015
3 min of joint prep
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cozzack x 1 length (change directions 1/2 way through). x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. 5 Rounds for Time:
wall balls x 10
KB Swings x 10 55/75 lbs
Kipping toes to bar x 10
Competition
A. Back Squats - Super Max Day plus doubles
B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
C. Snatch
3 x 3
2 x 2
1 x 1
D. SEE OCT 7, 2015 Every 30 sec for 4 minutes, do 3 thrusters x 95/135 lbs. If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure.
NOTE: if you were successful, go to 6 thrusters rather than 5 and for 3 minutes, rather than 2.
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B1. Cozzack x 1 length (change directions 1/2 way through). x4 sets
B2. Arm windmill x 1 length (change directions 1/2 way through). x 4 sets
60 sec rest after B2.
C1. monkey plant or Kong vaultx 6 reps
C2. either lache to floor or lache to short vault box x 4 reps
4 sets
No rest.
Performance
A. Front Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 2-3 min. x 5 sets
B. 5 Rounds for Time:
wall balls x 10
KB Swings x 10 55/75 lbs
Kipping toes to bar x 10
Competition
A. Back Squats - Super Max Day plus doubles
B1. Strict Pulling - chin ups or pull ups @30x1 x 3-10 reps (most of you should be working on pull ups). Rest 100 sec. x 5 sets
B2. Strict Pushing
Ring Dips x 3-10 reps @ 51x1; rest 100 sec x 5 sets
C. Snatch
3 x 3
2 x 2
1 x 1
D. SEE OCT 7, 2015 Every 30 sec for 4 minutes, do 3 thrusters x 95/135 lbs. If you make it, go to 5 thrusters every 30 sec for an additional 2 minutes or until failure.
NOTE: if you were successful, go to 6 thrusters rather than 5 and for 3 minutes, rather than 2.
Tuesday, November 3, 2015
Thursday, November 5, 2015
3 min of joint prep
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. Brachiation - LACHE
B. Podkatchka!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 6-8 @ 3111
B6. chin ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 90 sec between stations.
2-3 sets.
Rest 5 minutes after each set.
Performance
A. Brachiation - LACHE
B. Podkatchka!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
Rest 5 minutes after each set
Competition
Rest or mobility
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. Brachiation - LACHE
B. Podkatchka!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 6-8 @ 3111
B6. chin ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 90 sec between stations.
2-3 sets.
Rest 5 minutes after each set.
Performance
A. Brachiation - LACHE
B. Podkatchka!
B1. rope climb x 1 rep (Advanced should be arms only. No need for a straddle but do not jump up into it). OR, do 3 from a seated position @31x3
B2. shoulder taps x 40
B3. hip raises x 10 -15reps
B4. hspu x 6-8 reps
B5. strict toes to bar x 5 @ 3111
B6. chin ups or pull ups @ 30x1 x 6-10 reps
B7. Wall climbers x 10-20
Rest 60 sec between stations.
Rest 5 minutes after each cycle.
2-3 sets.
Rest 5 minutes after each set
Competition
Rest or mobility
Wednesday, November 4, 2015
3 min of joint prep
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
A. Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: kipping muscle up plus 2 ring dips x 5 sets(advanced) x unbroken
less advanced should do strict 1/4 or full (development). x 2-5 reps
5 sets
Rest 60 sec after each minute.
B. For Time:
Row 2000 meters
Rest 5 min
C. For Time:
Run 400 meters
Anyway ground to overhead x 15 125/185 lbs
Run 400 meters
Rest 5 min
D. For Time:
Run 800 meters
chest to bar kipping pull ups x 50
Run 800 meters
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 5 Rounds Not for Time
Alternating Sandbag Power cleans x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
Performance
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
C. 5 Rounds Not for Time
Sandbag Power cleans (alternating sides) x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
low gate work to warm up for cossack.
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
Competition
A. Min 1: pistols x 10 reps or weighted pistols x 10 reps x 5 sets (AFAP). Add 2 more reps if this is your second time doing this.
Min 2: handwalking or 10 heel or toe pulls x 5 sets
Min 3: kipping muscle up plus 2 ring dips x 5 sets(advanced) x unbroken
less advanced should do strict 1/4 or full (development). x 2-5 reps
5 sets
Rest 60 sec after each minute.
B. For Time:
Row 2000 meters
Rest 5 min
C. For Time:
Run 400 meters
Anyway ground to overhead x 15 125/185 lbs
Run 400 meters
Rest 5 min
D. For Time:
Run 800 meters
chest to bar kipping pull ups x 50
Run 800 meters
The Flux Way
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS (10 per arm)
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
This is not easy. You do all the reps on one side and then the other.
C. 5 Rounds Not for Time
Alternating Sandbag Power cleans x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
Performance
A. Take your 3 RM snatch and do 2 reps every 60 sec for 8 minutes. If you are successful, go to 4 reps for 3 extra minutes or until failure.
B1. One arm 20 DB or KB OHS
Rest 45 sec.
B2. One arm 16 DB or KB OHS
Rest 45 sec.
B3. One arm 12 DB or KB OHS
Rest 45 sec.
B4. One arm 8 DB or KB OHS
Rest 45 sec.
Go up in weight with each set.
C. 5 Rounds Not for Time
Sandbag Power cleans (alternating sides) x 12 50/35 lbs
3 position stationary lizard x 6
Move as quickly as possible and rest as necessary. The coaches will be looking for quality movement.
Monday, November 2, 2015
Tuesday, November 3, 2015
Warm up for Everyone
3 min of joint prep
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min
NOTE: how many have you have ever had an opportunity to play with movements from the world of MMA?
B. Partner 1:Martelo (This is a capoeira kick. Have fun with it. It requires explosive power, mobile hips, a decent amount of agility, balance and a small bit of coordination). You will be kicking each other and if you don't have a partner then you will shadow kick). x 20 reps x 4 sets
Partner 2. Banda (A defensive movement). x 20 reps x 4 sets
Little to no rest between sets. Change roles.
C1. Bridge x 3 reps x 4 sets
C2. Air Baby x 10 sec x 4 sets
Advanced should do 30 sec QDR/side.
Rest 60 sec.
Performance
A. Cleans:
Take your new 1 RM down approx. 15-20 kg. Very advanced will have to go down 20-30 kg.
Every 30 sec, please do 2 reps x 6 min
B. 12 back squats @ 70-80% of your max AFAP
zero seconds rest
Row 300 meters
12 burpees
Rest 3 min
4 sets
Competition
A. First Minute: strict toes to bar x 5-7 reps @ 3111
Second Minute: 10 heel pulls or 1 floor length of handwalking
Third Minute: Unbroken Double Unders
4 sets.
B. BAck Squats - daily max plus doubles
C. Every 2 minutes for 8 sets, power jerk plus split jerk. Go up in weight with each set. We will repeat this next week.
D. From the rack:
12 back squats @ 70-80% of your max AFAP
zero seconds rest
Airdyne x 20 calories
burpees x 12
Rest 4 min
4 sets
Sunday, November 1, 2015
Monday, November 2, 2015
Warm up for Everyone
3 min of joint prep
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec.
B2. Lizard x 60 sec.
Rest 60 sec.
5 sets
NOTE 1: on the Cross Step, if possible, please exit with a dynamic push up.
NOTE 2: Part B should leave you physically spent. If you are not fatigued, you are not doing it correctly.
NOTE 3: use today to figure out which progressions you should be working on.
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B. AMRAP in 8 minutes:
Kipping muscle ups or chin ups x 7
OHS x 15 65/95 lbs
Double Unders x 25
Competition
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Snatch
Hang snatch plus snatch every 2 minutes x 8 sets
On the heavier side. Only 1 miss. If it is too heavy, take some weight off the bar.
D. AMRAP in 8 minutes:
Kipping Muscle ups x 7
OHS x 15 65/95 lbs
Double Unders x 25
3 min of joint prep
jinga x 60 sec. Take a couple minutes to teach it. Even if you are not doing The Flux Way I want you to learn the jinga. It is just another way to warm up the body that is relatively easy low (small amount of coordination required) but a nice alternative to running or rowing.
A1. first and second progression brachiation
A2. back and forth cossacks x 10 reps
A3. 15-30 sec support hold (3 progressions increasing in level of complexity: 30 sec planche lean, 15-30 sec support hold on rings in push up position, 15-30 sec support on rings in dip position.
The Flux Way
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B1. Cross Step x 60 sec.
B2. Lizard x 60 sec.
Rest 60 sec.
5 sets
NOTE 1: on the Cross Step, if possible, please exit with a dynamic push up.
NOTE 2: Part B should leave you physically spent. If you are not fatigued, you are not doing it correctly.
NOTE 3: use today to figure out which progressions you should be working on.
Performance
A1. Back Squats x AMRAP unbroken @ 00x0 @ about 70-75 % of your 4 RM from the last cycle.
Rest 60 sec. x 5 sets
A2. Muscle Ups
Advanced 1: 2-5 reps (must have a full support hold at the top) x 5 sets; Rest 60 sec.
Advanced 2: 1/4 muscle up 2-3 reps with full eccentric on last rep.
Rest 100 sec.
IF THE MUSCLE UP IS NOT FOR YOU AT THIS POINT IN TIME, PLEASE GO TO A2. AND A3. EITHER INTERMEDIATE OR BEGINNERS.
Or:
A2. Chest to bar pull ups @ 31x1 x 2-3 reps x 5 sets
Rest 100 sec.
A3. Ring Dips or Bar Dips or Bar Dip Eccentrics @ 20x1 x 2-5 reps x 5 sets. Don't forget your 1 sec support hold at the top.
Rest 100 sec. (Note: if you are doing eccentrics, please do 5-10 sec 1.1.1).
Or:
A2. chest to bar chin ups @ 20x1 2-3 reps x 5 sets
Ring Rows @ 20x1 x 3-5 reps x 5 sets
Rest 100 sec.
A3. Push ups @ 21x1 x 3-5 reps x 5 sets
Rest 100 sec.
B. AMRAP in 8 minutes:
Kipping muscle ups or chin ups x 7
OHS x 15 65/95 lbs
Double Unders x 25
Competition
A. Front Squats - daily max plus triples plus doubles.
B1. HSPU CF STYLE STRICT x 3-10 reps x 5 sets; rest 100 sec.
B2. Chest to Bar Pull ups STRICT x 3-10 reps @ 31x1 x 5 sets; rest 100 sec. (chest MUST touch the bar).
C. Snatch
Hang snatch plus snatch every 2 minutes x 8 sets
On the heavier side. Only 1 miss. If it is too heavy, take some weight off the bar.
D. AMRAP in 8 minutes:
Kipping Muscle ups x 7
OHS x 15 65/95 lbs
Double Unders x 25
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